Doing relatively ok in training so far

Runs have been relatively easy since I did the 42k last month so I didn't really have to clock a lot of distance for this race, just a simple maintenance routine run once every few days is good enough

Clocked my long swim earlier this week. 2km in about 46 minutes.
Comparing that to my prep for Tw 70.3 which I clocked around 50 mins, it is a good improvement.

Been spending a lot more time on the bike trainer compared to my preparations for the TW 70.3
Setting up the training system into a much more easily accessible configuration really contributed to me spending more time on the trainer.
Now I even manage to read while I spin on the trainer. Good use of time
And added an extra simple weights training after the spin session since I will have warmed up and sweating like hell by the end of the spin session. Really killing 2 birds with 1 stone since I had always been too lazy to maintain a proper weights routine as I had never liked to finish exercise sessions with my shirt still dry. It just feels weird to me.

Comparing this to my previous concern about carrying the trainer out to the corridor to train and then back into the apartment again after use, and a 100% clean up on the bike after every single session, which made me lazy for spin sessions.
I guess being "lazy" in another way by forgoing the 100% clean up on the bike really helped :p


Invested in a stationary swimming gear which I could use for long swim training sessions in small hotel pools when I go on business trips. No more excuses to skip training sessions when I travel.
Apart from swims, I've started to clock at least 30 min spin sessions in the hotel gyms so that I can refine my technique and build up better cycling endurance.


Going by my current condition, my targets for the KL 70.3 will be:

Benchmark (I shouldn't be slower than this)
Swim - 50 mins
T1 - 5 mins
Bike - 3h 30 mins
T2 - 5 mins
Run - 2h 30mins
Total: 7 hours

Stretch Goal
Swim - 48 mins
T1 - 4 mins
Bike - 3h 20 mins
T2 - 3 mins
Run - 2h 15mins
Total: 6h 30 min

I'll be very happy if I can come near to this, but this is really a long shot with my current level. I can hit the targets for each leg in separate sessions but stringing them together in 1 sitting is a different story, that's the beauty of Triathlons!